How vitamin D3 deficiency your bones weakens - and what you can do about it

It is a cold winter day and you sit frustrated at the desk. Your bones feel weak and fragile, and you have the feeling that you can hardly move. Maybe you even have pain in the joints or back pain. What's up?

The answer could be in a lack of Vitamin D3 lay. This important vitamin plays a crucial role in the health of your bones - and unfortunately a defect in Germany is widespread.

According to studies, up to 60% of Germans have a vitamin D3 deficiency. This is questionable, because without sufficient vitamin D3 your bones can become really weak in the long run. This increases the risk of osteoporosis and broken bones enormously.

In this blog post you will find out why vitamin D3 is as important for your bone health as you recognize a deficiency and what you can do about it. Let's get started!

Why is vitamin D3 so important for your bones?

Vitamin D3 is a fat -soluble vitamin that fulfills a variety of functions in the body. One of his main tasks is to support the inclusion of calcium from food.

Calcium is the building material for our bones. The more calcium we can absorb, the more stable and more resilient our bones become. Vitamin D3 ensures that this calcium is really installed in our bones.

In addition, vitamin D3 stimulates the formation of osteoblasts. These are cells that are responsible for building bone. The more osteoblasts are active, the more new bone substance is formed.

At the same time, vitamin D3 inhibits the activity of the osteoclasts. These are cells that reduce the bone substance. If the osteoclasts are less active, bone build -up predominates the reduction - and your bones become stronger.

In short: Without sufficient vitamin D3, your bones cannot be set up and preserved optimally. This leads to bone weakness and an increased risk of osteoporosis in the long term.

How do you recognize a vitamin D3 deficiency?

The symptoms of a vitamin D3 deficiency are unfortunately often unspecific and can have many different causes. Nevertheless, there are a few signs that can indicate a defect:

• Frequent fatigue and fatigue
• Muscle and bone pain
• Common infections and a weakened immune system
• Depressive moods

Many people also notice a vitamin D3 deficiency on their bones themselves: they feel weak and fragile, have back pain or joint problems.

To be sure whether there is actually a defect, it is best to let your vitamin D3 levels measure in the blood. Your doctor can help you.

A value below 30 ng/ml (75 NMOL/L) is a deficiency, values ​​between 30-50 ng/ml (75-125 NMOL/L) as an undersupply. Values ​​between 40-80 ng/ml (100-200 NMOL/L) would be optimal.

What can you do about a vitamin D3 deficiency?

If you have a vitamin D3 deficiency, there are a few things you can do about it:

1. Recharge the sunlight

The main source for vitamin D3 is the sun. Our body can produce the vitamin itself if our skin is exposed to UV-B rays.

However, this is not possible all year round in our latitudes. From October to March, the skin hardly produces vitamin D3 because the UV radiation is too weak.

That is why it is important to regularly go to the fresh air in the summer months and to expose the sun - preferably without sunscreen. Already 20-30 minutes a day can significantly raise the vitamin D3 level.

2. Take vitamin D3 preparations

If you want to raise your vitamin D3 mirror quickly or the sun is not sufficiently available, you can also use vitamin D3 preparations.

High -dose preparations with 20,000 I.E. Vitamin D3 per capsule, such as that, for example, offers Futuresnutrition.de. They help to fill up the defect quickly.

Also make sure that the preparation contains additional vitamin K2. Because vitamin K2 supports the storage of calcium in the bones - and thus increases the positive effect of vitamin D3.

3. Vitamin D3-rich food food

In addition to sunlight and preparations, you can also raise your vitamin D3 mirror via diet. However, most foods deliver only small amounts of vitamin D3.

The best natural sources include fatty sea fish such as salmon, herring or mackerel. Egg yolk, mushrooms and liver ran also contain significant amounts of vitamin D3.

In order to cover your need through nutrition, you would have to consume these foods very regularly and in large quantities. Therefore, vitamin D3 supplementation is more sensible for most people.

Conclusion: Vitamin D3 is the key to strong bones

Vitamin D3 plays a crucial role in the health of your bones. It supports the absorption of calcium, promotes bone structure and brakes the bone breakdown.

Unfortunately, many people in Germany have a lack of this important vitamin. This can lead to bone weakness, osteoporosis and an increased risk of broken bones in the long term.

To strengthen your bones, you should regularly consume vitamin D3 - preferably in the form of high -dose preparations that also contain vitamin K2. Sunlight and a vitamin D3-rich diet can also help increase your mirror.

The best way to get advice from your doctor is how to best get your vitamin D3 household. Your bones will thank you!